Row your boat

Skill work - Bar muscle-up progressions

Metcon (time)
30 Bar muscle-ups for time.

Scaled
30 Kipping pull-ups/CTB pull-ups

Timecap: 5 minutes

Remember that this is deload week so keep moderate pace all the way.

10 rds (30 sec on, 30 sec off)

1.) Burpee to 15 cm target
2.) Double KB/DB S2OH ( 24/16 //22,5/15kg)
3.) Box jump overs

5 min amrap:

10 Box over jump 60/50cm
10 DB/KB thurster

4 rounds, rest as needed, use AHAFA loading

1) 4 Front Squat
2) 2 Weighted Pull-Up
3) 4 Bench Press

Deadlift 3x1x95%

Deadlift 4x5x50%

15 Min EMOM
1. 10 Strict T2B
2. Chin above Bar hold 30 secs
3. 15 hollow rocks

Benchmark
Sawotta masters-finaali vuodelta 2014

7 min AMRAP
9 toes to bar
15 thruster 40/30
21 KB swing 24/16 kg

30 min

5 leuanveto
10 etunojapunnerrus
15 ilmakyykky